Sodium and Salt Content of Common Foods

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A detailed list of salt or sodium content of common foods such as butter, meat, eggs, fast foods, vegetables, fruits, etc. is given below.

Salt Content of Common Food Items

Sodium and salt, High sodium foods

Look at the table below. You will notice that fast foods contain high amount of sodium and salt, while vegetables and fruits are very low in salt content.

Sodium Content of Common Foods
Food Weight
(g)		 Portion Sodium
(mg)
Sodium Content of Eggs
Egg, hard-boiled501 large62
Egg, fresh441 medium55
Egg, fresh1 small47
Egg, fresh501 large63
Egg, white 1 large55
Egg, yolk 1 large12
Egg substitute, liquid62.751/4 cup111
Sodium Content of Butter, Cheese & Cream
Butter with salt14.21 Tbsp117
Butter without salt14.21 Tbsp2
Peanut butter, chunk with salt161 Tbsp78
Peanut butter, smooth with salt 16 1 Tbsp 75
Margarine with salt added14.11 Tbsp133
Cheddar Cheese28.351 oz176
Cheddar Cheese, low fat28.351 oz174
Cottage Cheese,1% milk fat2261 cup918
Feta Cheese28.351 oz316
Mozzarella Cheese28.351 oz150
Parmesan Cheese51 Tbsp93
Ricotta Cheese2461 cup308
Swiss Cheese28.351 oz74
Cream14.51 Tbsp43
Sour Cream121 Tbsp6
Whipped Cream31 Tbsp4
Sodium Connent in Fish and Shellfish & Seafood
Catfish, raw853 oz51
Clam, raw853 oz48
Cod, Atlantic, canned853 oz185
Crab, Alaska king853 oz715
Lobster, northern, cooked853 oz323
Lobster, raw, uncooked853 oz179
Haddock, cooked853 oz74
Oyster, eastern, raw846 medium177
Salmon, canned853 oz471
Salmon, sockeye, cooked853 oz56
Sardine, Atlantic, canned in oil85.053 oz430
Shrimp, canned85.053 oz144
Swordfish, raw853 oz46
Trout, brook, raw85 3 oz40
Trout, rainbow, raw853 oz69
Tuna, albacore, raw853 oz34
Tuna, white, canned in water853 oz320
Tuna, yellowfin, raw3 oz31
Meat & Poultry
Beef stew, canned 2321 cup947
Beef, cured, dried beef28.351 oz984
Beef, ground, extra lean,broiled853 oz60
Bologna, beef and pork56.72 slices578
Chicken pot pie, frozen 2171 small pie857
Chicken breast, meat only, roasted861/2 breast64
Chicken drumstick, meat only, roasted441 drumstick42
Chicken, broilers or fryers, wing, meat and skin, cooked, fried, batter 491 wing157
Frankfurter, beef451 frank462
Frankfurter, chicken451 frank617
Ham, sliced, extra lean56.72 slices810
Lamb, loin, separable lean only, cooked, broiled853 oz71
Pasta with meatballs in tomato sauce2521 cup1,053
Pork sausage, fresh, cooked262 links336
Pork sausage, fresh, cooked271 patty349
Pork, fresh, leg (ham), whole, separable lean only, roasted853 oz54
Pork, fresh, loin, center loin (chops), cooked, broiled853 oz51
Salami, cooked, beef and pork56.72 slices604
Sandwiches, cheeseburger, large, single meat patty, with bacon and
condiments		1951 sandwich1,043
Cheeseburger, regular, single meat patty, plain1021 sandwich500
Hamburger, single meat patty vegetables2181 sandwich824
Turkey, roasted843 oz 66
Sodium Content of Fast foods, Sandwich, Burgers, Pizza
Burrito with beans and meat115.51 burrito668
Cheeseburger, single meat patty1021 sandwich500
Cheeseburger, large, single patty, with vegetables2191 sandwich1,108
Cheeseburger, single meat patty with bacon1951sandwich1,043
Cheeseburger, regular, double patty, plain155 1 sandwich636
Hamburger, large, single meat patty 2181 sandwich824
Submarine sandwich with roast beef2161 sandwich, 6” roll845
Fish sandwich, with sauce and cheese1831 sandwich939
Roast beef sandwich, plain1391 sandwich792
Chicken fillet sandwich, plain1821 sandwich957
Chicken, breaded and fried, boneless pieces1066 pieces513
Croissant, with egg, cheese, bacon1291 croissant889
English muffin, with egg, cheese, bacon1371 muffin729
Hot dog981 sandwich670
Nachos with cheese1136-8 nachos816
Pancake with butter and syrup232 2 pancakes1,104
Pizza with cheese, meat and vegetables79 1 slice 382
French fries851 small168
French fries1691 large335
Taco salad1981-1/2 cups762
Breads & Cereals
Bagels, plain713-1/2” bagel379
Bread, whole-wheat281 slice148
Bread, whole-gran, 7 grains261 slice127
Bread, oatmeal271 slice162
Bread, rye321 slice211
Bread, rye, toasted241 slice174
Cereals Cheerios301 cup284
Corn flakes Kelloggs281 cup298
Kellogg's Special K cereal311 cup250
Kellogg's Nutri-grain cereal bar371 bar110
Wheat germ, toasted7.11 Tbsp0
Wheat crackers84 crackers64
Whole-wheat crackers164 crackers105
Croissants, butter571 croissant424
English muffins, toasted521 muffin262
Muffins, oat bran571 muffin224
Pasta & Noodles
Noodles, chow mien45 1 cup 198
Noodles, egg, cooked1601 cup11
Spaghetti, cooked, without added salt1401 cup1
Spaghetti, whole-wheat, cooked1401 cup4
Pasta with meatballs in tomato sauce2521 cup1,053
Rice, brown, cooked1951 cup10
Rice, white, long-grain, raw1851 cup9
Snacks
Corn chips, barbecue-flavor28.351 oz216
Potato chips, barbecue-flavor28.351 oz213
Potato chips, plain, salted28.351 oz168
Potato chips, plain, unsalted28.351 oz2
Pretzels, hard, plain, salted6010 pretzels1,029
Tortilla chips28.351 oz150
Tortillas, ready-to-bake, corn261 tortilla42
Tortillas, ready-to-bake, flour321 tortilla153
Taco shells, baked13.31 medium49
Legumes & Lentils
Beans, baked, canned2541 cup1,008
Beans, baked, canned, with pork and tomato sauce2531 cup1,113
Kidney beans, canned2561 cup873
Navy beans, boiled, without salt1821 cup2
Chickpeas (Chole, Garbanzo beans, Bengal gram), canned2401 cup718
Chickpeas cooked, without salt1641 cup11
Lentils, cooked, without salt1981 cup4
Sodium in Nuts and Seeds
Almonds28.351 oz 0
Cashew nuts, roasted and salted28.351 oz181
Mixed nuts, roasted andsalted28.351 oz190
Peanuts, roasted and salted28.351 oz230
Pecans28.351 oz 0
Walnuts28.351 oz 1
Pumpkin and squash seeds, roasted and salted28.351 oz (142 seeds)163
Sunflower seeds, roasted and salted321/4 cup250
Soups & Sauces
Barbecue sauce15.751 Tbsp128
Cheese sauce, 631/4 cup522
Pasta sauce2501 cup1,030
Salsa sauce161 Tbsp69
Tomato sauce2451 cup1,482
Soy sauce161 Tbsp914
Tomato paste, without salt added2621 cup231
Cream of mushroom soup, canned2481 cup918
Onion soup, dehydrated391 packet3,493
Tomato soup, canned2441 cup695
Vegetable soup, canned2411 cup822
Gravy, beef, canned58.251/4 cup326
Gravy, turkey, canned59.61/4 cup344
Cake, prepared by dry mix, 501 piece255
Cake, pound, fat-free281 slice95
Danish pastry, cheese711 Danish320
Puddings, vanilla1134 oz153
Doughnuts, plain471 medium257
Pie, apple1551 piece327
Pie, blueberry1471 piece272
Pie, cherry1801 piece344
Pie, pumpkin1551 piece349
Sugars, granulated4.21 tspn0
Sodium Content of Vegetables
Asparagus, boiled604 spears7
Beans,boiled1251 cup4
Beet greens, boiled 1441 cup347
Beets, boiled1701 cup131
Broccoli, raw881 cup24
Brussels sprouts, frozen, boiled1551 cup36
Cabbage, raw701 cup13
Carrots, raw1101 cup39
Cauliflower, raw1001 cup30
Celery, raw1201 cup104
Sweet Corn, boiled771 ear13
Cucumber, raw1041 cup2
Eggplant, boiled991 cup3
Lettuce, iceberg, raw551 cup5
Lettuce, raw561 cup5
Lima beans, canned2411 cup810
Mushrooms, raw701 cup3
Onions, raw1601 cup5
Onions, spring, raw151 whole2
Peas, green, canned1701 cup428
Peas, green, frozen, boiled1601 cup139
Peppers, green, raw1491 cup3
Potatoes, baked1561 potato8
Potatoes, boiled1561 cup8
French fries, frozen, without salt5010 strips 15
Radishes, raw4.51 radish1
Spinach, canned2141 cup58
Spinach, raw301 cup24
Squash, summer, raw1131 cup2
Squash, winter, baked2051 cup2
Sweet potato, cooked1051 piece74
Tomatoes, red1801 cup16
Tomatoes, sun-dried21 piece42
Turnip greens, boiled, without salt1441 cup42
Turnips, boiled, without salt1561 cup78
Vegetables, mixed, canned1631 cup243
Sauerkraut, canned2361 cup1,560
Sodium Content in Fruits
Apples1381 apples0
Avocado, California28.351 oz3
Banana11811 banana
Blueberries, fresh1451 cup9
Blueberries, frozen, sweetened2301 cup2
Cherries in syrup6810 cherries0
Cranberries 1cup 1
Figs 1 medium1
Gooseberry 1 1
Grapefruit123half 0
Grapes, red or green, seedless5010 grapes3
Kiwi fruit 1 medium4
Cantaloupe melon691/8 melon6
Guavas, fresh 1 2
Honeydew melon1701 cup17
Kiwi fruit 1 3
Lemon 1 1
Lemon, fresh 1 1
Lime, fresh 1 1
Litchi, fresh 1 1
Nectarines1361 nectarine0
Olives, canned225 large192
Oranges1311 orange0
Passion fruit 1 5
Papayas1401 cup4
Peaches, fresh981 peach0
Peaches, canned2481 cup10
Pears1661 pear0
Pineapple, canned2491 cup2
Pineapple1551 cup2
Plums661 plum0
Pomegranates, fresh 1 medium5
Quince, fresh 1 medium4
Prunes, dried425 prunes2
Pumpkin, boiled without salt2451 cup2
Raisins1451 cup17
Raspberries, fresh1231 cup0
Raspberries, frozen, sweetened2501 cup3
Strawberries, fresh1661 cup2
Strawberries, frozen, sweetened2551 cup8
Tomatoes, fresh 1 4
Watermelon1521 cup3
Sodium in Juice & Beverages
Beer, regular35512 fl oz18
Wine, red1033.5 fl oz5
Club soda35512 fl oz75
Apple juice, unsweetened2481 cup7
Grapefruit juice, canned, sweetened2501 cup 5
Grapefruit juice2471 cup2
Lemon juice, fresh471 lemon0
Lemon juice, bottled15.21 Tbsp3
Orange juice2481 cup2
Tomato juice, canned with salt added2431 cup877
Vegetable juice cocktail, canned2421 cup653
Sodium Contnet of Milk & Ice Cream
Condensed milk, sweetened3061 cup389
Evaporated milk, non-fat2561 cup294
Chocolate milk, low-fat2501 cup153
Milk shake, vanilla31311 fl oz297
Soy milk2451 cup29
Ice cream, vanilla661/2 cup53
Sodium Content in Oils & Fats
Canola oil141 Tbsp0
Corn oil13.61 Tbsp0
Olive oil13.51 Tbsp0
Soybean oil13.61 Tbsp0
Sunflower oil13.61 Tbsp0
Salt in Miscellaneous Food items
Yeast, baker’s, dry71 pkg4
Mustard, prepared, yellow51 tspn or 1 packet56
Pickles, cucumber, dill651 pickle833
Salt, table61 tspn2,325
Baking powder, sodium aluminum sulfate 4.61 tspn488
Baking powder, straight phosphate 4.61 tspn363
Baking soda4.61 tspn1,259
Cider vinegar151 Tbsp0
Popcorn, air-popped81 cup0
Popcorn, oil-popped111 cup 97
Tofu, firm, prepared with calcium sulfate and magnesium chloride811/4 block6
Tofu, soft, prepared with calcium sulfate and magnesium chloride1201 piece10
Water, tap2378 fl oz7
Wheat flour, self-raising1251 cup1,588

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